I've completed my W3R1 and would like to do it again . Do I have to leave a day in between each run ? as on the days I do run I feel I'm starting again and it takes me a while to 'catch my breath' and get going
W3 🏃 : I've completed my W3R1 and would like... - Couch to 5K
W3 🏃
![Oldfloss profile image](https://images.hu-production.be/avatars/105fc46b2ead0530d0e1540d94760674_small@2x_100x100.jpg)
You do have to take the rest day...absolutely.
Please do not be tempted to miss a rest day...as all of the seasoned Graduates will tell you, it really is the recipe for disaster. We have had folks, who run on on consecutive days, miss out runs, miss out weeks even and go far too fast...they usually end up on the IC, or just disappear from the running path
On your rest day, do other exercise.. walking, yoga, Pilates, cycling, swimming.. anything you fancy
The NHS strength and Flex exercises are great for a rest day and many of us did them alongside C25K as they help build up our running muscles
nhs.uk/Livewell/strength-an...
As you move on and you get stronger, it starts to fall into a wonderful pattern and you relax into your runs more. Keep it slow and steady and you should be fine.
Focus on supplementing the running and move on with the set programme...you are doing wonderfully
Thank you for the great advice. I really want to succeed in this so doing something else on my rest day is a really good idea. Fingers crossed I'll get there 🙂
Deffo have your rest days, ive just gone out and brought a bike to go cycling on mine to keep up the fitness, didn like sitting around doing nout on my rest days
![IannodaTruffe profile image](https://images.hu-production.be/avatars/3f4bb9be0d77359f644e07c022a99698_small@2x_100x100.jpg)
Rest days are as important as run days. Your body repairs and strengthens the micro tears that occur while running. It is said that once you have been running regularly for a year that you can consider running on consecutive days, but that seems pretty arbitrary to me.
Most people find the first ten minutes of any run hard going, so you are not going to solve your problems by running every day.
Keep going, you are doing brilliantly.
![misswobble profile image](https://images.hu-production.be/avatars/5cd91f1661b1fc76c727b0f79e4424a6_small@2x_100x100.jpg)
Running legs are built on the rest day. Repair and renewal takes place. Hurrying the programme is bad! We have to take it slowly. Slow is the best way to do it safely and avoid dreaded niggles or injury 🙂